Cayenne peppers naturally contain a chemical substance called capsaicin that raises your levels of the neurotransmitter hormone norepinephrine. This messenger chemical prompts fat cells to release more of their fatty acids to be burned as energy. Substances with such fat-burning properties are known as natural thermogenics. Pairing cayenne with other thermogenics may yield an even more impressive metabolic boost to shift fat burning into the next gear, more than with diet and exercise alone.
Step 1
Take cayenne pepper extract equivalent to 40,000 to 80,000 heat units 30 minutes before daytime meals, when fat burning is at its height, according to the "Muscle & Fitness" article Supplements 101 by Jim Stoppani, PhD. The Scoville thermal units scale indicates the spiciness or heat of the pepper extract. Cayenne not only increases fat burning, but may also help to suppress hunger and prevent overeating.
Step 2
Eat five to six smaller meals throughout the day. This strategy works with the cayenne extract to further accelerate metabolic rate. Moreover, eating frequently keeps your insulin levels low, preventing your body from storing fat, according to "The Abs Diet" author David Zinczenko. Fat burning grinds to a halt when large amounts of insulin are present in the bloodstream, according to "Xtreme Lean" authors Holman and Lawson.
Step 3
Choose fat-burning foods to support your weight loss goals. Mackie Shilstone, author of "The Fat Burning Bible" recommends lean proteins like fish, eggs, chicken, turkey and leans cuts of beef or pork. Protein has a thermic effect, meaning that it takes more energy to digest than any other macronutrient. Choose carbohydrates like oatmeal, brown rice and sweet potatoes that digest slowly. Include healthy fats such as olive oil, peanut butter and nuts. Add cayenne pepper to any of these foods to increase their thermic or heat-generating properties.
Step 4
Stack cayenne extract with other natural thermogenics to further increase fat burning. "Homemade Supplement Secrets" author Jeff Anderson recommends the combination of 200 mg of caffeine and a green tea extract containing 200 to 300 mg of epigallotcatechin gallate. The pills work more effectively because they are potent extracts. However, for an inexpensive alternative you could drink one or two cups of coffee brewed with a green tea bag and 1/4 tsp of powdered cayenne.
Step 5
Take your thermogenic stack, including cayenne extract, one hour before a resistance training or cardiovascular workout. Increasing metabolic rate before a fat-burning workout is a no-brainer. Include both weight training and cardio in your workout to get the most effective fat-burning stimulus, according to Holman and Lawson. Try for 60 minutes of weights and 30 minutes of cardio at least three days per week.
Step 6
Take a final serving of cayenne extract before your evening meal. Cayenne pepper has no stimulant properties and will not keep you awake at night like caffeine. Stick to lean proteins, fresh or steamed vegetables and healthy fats at dinner. High-glycemic carbohydrates and sugars are likely to be stored as fat because your body burns fewer calories while you sleep.
Tips and Warnings
- Consult with your doctor before beginning to take cayenne pepper extract.
- Cayenne pepper pill may create a burning sensation in the throat or mouth if they are not swallowed completely. The concentrated extract contains more capsaicin than you would usually ingest through normal means.
Things You'll Need
- Cayenne pepper extract, 40,000 to 80,000 heat units per serving
- Green tea extract, 300 mg EGCG
- Caffeine pills, 200 mg
- Coffee
- Cayenne pepper
- Green tea bags
References
- "Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, PhD; January 2010
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
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